Being Safe with Sports and Activities
With any sport, it is important to incorporate a warm up/cool down to prevent injury. According to nhsinform.scot, Warming up increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Here are some tips for warm ups that are specific to certain activities.
Specific warm up/cool down exercises for tennis or pickleball:
Warm up-
Arm circles
Thread the needle arms
Side shuffles
Step through lunges
Cool down-
Slow walk the length of the court
Across the chest arm stretch
Quad stretch
Toe touches
Website that included these exercises: pickleballuniversity.com
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Warm up for golf:
Body weight squats
Toe Touches
Reverse lunge with overhead reach
Split stance rotations
Website that included these exercises for visual: golfdigest.com/story/five-exercises-that-will-get-you-ready-for-your-round
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Warm up for water aerobics:
High knee march with arm sweep
High heel jog - to stretch quadriceps
Alternating ankle reach - stretch hips
Big forward kicks - to stretch the hamstrings
Cross country ski - stretching out hip flexors
YouTube video for visual: https://www.youtube.com/watch?v=1JxYplWTOus